Novell Morell Mònica Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

ESP ESP Flag Women 25-29 #125009 01:33:57 59th in AG | Top 52.2% 284th | Top 48.5%
+01:08
48:52
Run Total
+00:08
06:06
Avg. Lap
+00:26
05:40
Best Lap
-00:42
38:13
Workout Total
-00:05
04:46
Avg. Workout
-00:22
06:56
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Novell Morell Mònica's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Novell Morell Mònica's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Novell Morell Mònica's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Novell Morell Mònica's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:28. Check the detail of the improvement plan below.

03:11 Potential Improvement 58.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:11 08:54 to 05:43 58.2%
Run Total 01:57 48:52 to 46:55 35.7%
Sandbag Lunges 00:20 05:12 to 04:52 6.1%
Ski Erg 00:00 05:05 to 05:05 0.0%
Sled Push 00:00 02:24 to 02:24 0.0%
Burpees Broad Jump 00:00 05:56 to 05:56 0.0%
Rowing 00:00 05:10 to 05:10 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%
Wall Balls 00:00 03:22 to 03:22 0.0%

Splits Time

Novell Morell Mònica Perfect Race
Splits Total Average Total
Running 1 06:08 00:00 05:16 +00:52 00:00 +00:00
Ski Erg 05:05 06:08 05:11 -00:06 05:16 +00:52
Running 2 05:40 11:13 05:39 +00:01 10:27 +00:46
Sled Push 02:24 16:53 02:52 -00:28 16:06 +00:47
Running 3 05:57 19:17 05:59 -00:02 18:58 +00:19
Sled Pull 08:54 25:14 06:04 +02:50 24:57 +00:17
Running 4 05:53 34:08 06:00 -00:07 31:01 +03:07
Burpees Broad Jump 05:56 40:01 06:37 -00:41 37:01 +03:00
Running 5 06:18 45:57 06:11 +00:07 43:38 +02:19
Rowing 05:10 52:15 05:27 -00:17 49:49 +02:26
Running 6 06:09 57:25 06:03 +00:06 55:16 +02:09
Farmers Carry 02:10 01:03:34 02:22 -00:12 01:01:19 +02:15
Running 7 06:12 01:05:44 06:03 +00:09 01:03:41 +02:03
Sandbag Lunges 05:12 01:11:56 05:04 +00:08 01:09:44 +02:12
Running 8 06:37 01:17:08 06:33 +00:04 01:14:48 +02:20
Wall Balls 03:22 01:23:45 05:18 -01:56 01:21:21 +02:24
Roxzone 06:56 01:33:57 07:18 -00:22 01:33:57
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Mònica Novell Morell showcased a commendable performance at the 2024 Rotterdam HYROX, placing in the top 14% overall and within her age group. This indicates a high level of fitness and competitive edge among a large pool of athletes. Her total running time was slightly slower than the average, suggesting that while she possesses a balanced skill set, there might be a more pronounced strength in exercises other than running. Analysis of her pacing reveals a steady performance across running segments, with a notable ability to maintain or slightly improve pace as the race progressed. This suggests a well-managed energy reserve and pacing strategy. However, to ascend in ranking, focusing on improving running efficiency and specific strength exercises, particularly in weaker segments, would be beneficial.

Segments to Improve:

  • Sled Pull: This was Mònica's most significant area for improvement. Incorporating more posterior chain exercises can bolster performance in this segment. Deadlifts, Romanian deadlifts, and kettlebell swings will enhance strength in the glutes, hamstrings, and lower back. Implementing sled drags and pulls in training, focusing on maintaining a low, powerful stance and driving through the legs, will directly translate to better sled pull times.
  • Total Running Time: Despite a strong overall performance, Mònica's running segments were slightly slower than average. To improve, interval training focusing on varying paces, including sprint intervals, tempo runs, and long slow distance runs, will help improve cardiovascular endurance and running efficiency. Incorporating hill repeats and speed work will also build strength and speed. Running drills focusing on form, such as high knees and butt kicks, can enhance running mechanics.
  • Roxzone: The Roxzone time suggests room for improvement in overall fitness and transition times. High-intensity interval training (HIIT) can enhance cardiovascular endurance, while practicing quick transitions between exercises (e.g., from running to strength exercises) can reduce Roxzone times. Time trials simulating race conditions can also aid in improving efficiency during transitions.
  • Sandbag Lunges: To improve in this segment, strengthening the quadriceps, hamstrings, glutes, and core is crucial. Exercises such as weighted lunges, step-ups, and squats will build the necessary strength. Practicing lunges with progressively heavier sandbags can also help adapt to the specific demands of this segment. Focusing on maintaining an upright posture and engaging the core throughout the movement will enhance stability and efficiency.

Race Strategies:

  • Start Conservatively: Based on Mònica's pacing, starting the race at a conservative pace and gradually increasing intensity can help conserve energy for stronger finishes in later segments, particularly in running.
  • Segment Focus: Focusing on technique and form during strength segments, especially those identified as weaker areas, can conserve energy and improve performance. For example, efficient form in the sled pull and lunges will allow for better energy distribution throughout the race.
  • Transition Efficiency: Minimizing time spent in transitions (Roxzone) by practicing quick switches between running and exercise stations during training can shave valuable seconds off the overall time. Setting up mock transition zones in training sessions can be beneficial.
  • Mid-Race Assessment: Being mindful of her pace and energy levels at the midpoint of the race will allow Mònica to adjust her strategy, whether it means pushing harder in running segments or conserving energy for strength exercises.

Adopting these strategies and focusing on targeted training improvements will undoubtedly help Mònica Novell Morell in achieving even greater success in future HYROX races.

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Wedenin Valeria 2018 Hamburg 01:34:19
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